Exercise has many benefits during pregnancy. It can help relieve aches and pains, reduce
constipation, strengthen your joints, and help you sleep better. It can also help you feel better about the way you look, prepare you for labor and delivery, and help you return to your pre-pregnancy body more quickly after your baby is born.

For almost all women, exercise is safe throughout pregnancy. However, you should always discuss exercising with your doctor before you start. If your pregnancy is high-risk (if you have pregnancy-induced high blood pressure, early contractions, vaginal bleeding, or are at risk of
miscarriage
or
premature birth), your doctor may advise you to limit or avoid exercise.

If you were already exercising regularly before you became pregnant, you should be able to continue doing so during your pregnancy. You will likely need to make adjustments as your body and energy level change. Some studies indicate that you can safely start an exercise program during pregnancy even if you did not exercise regularly before your pregnancy. But it is especially important to talk to your doctor before doing this, because you will need to gradually add exercise into your routine.

If your doctor has cleared you to exercise during your pregnancy, you should aim for at least 30 minutes of moderate activity on most days of the week. Examples include walking, swimming, and aerobic dancing. You should stop exercising if you feel fatigue, lightheadedness, heart palpitations, shortness of breath, or back or pelvic pain. You should be able to talk while you are exercising and should keep your heart rate below 160 beats per minute.

Avoid becoming overheated by not overdoing it on hot days. Avoid exercising outside from 10:00 am to 3:00 pm during hot months.

Certain exercises, including contact sports, downhill skiing, and horseback riding, should be avoided because of the risk of injury. Scuba diving is not safe in pregnancy and must be avoided. Also avoid activities that include bouncing, jarring, sudden changes in direction, and risk of abdominal injury. Avoid or modify exercises done on your back such as sit-ups and some types of yoga. These exercises may be uncomfortable. They can also limit blood flow to your baby.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.